July 18, 2019 – Weightlifting

Warm Up

Accessory Warm up
10:00 Not for Time of:
5x Broad jumps
5x Slam Balls 20/14kg
5x Russian Twists (each way) with kettlebell 16/12kg
3x Turkish Get Up (each way) 16/12kg
Single Kb Round the World to end of drive; change direction on turnaround 16/12kg
5x Single Arm (each way) Russian KBS 12/8kg
5x box jump step down

at 10:00 – spend 5:00 work with broom stick through lifting positions

A. Snatch Grip #1

Snatch Grip #1
Complex #1
EMOM – 5 minutes
Weight @120% of Snatch 3RM
1x Pull to Knee – reset
1x Snatch Pull – reset
1x High Pull
Scoring: Not Scored

B. Snatch Grip #2

Snatch Grip #2
Complex #2
EMOM – 5 minutes
Weight @70% of Snatch 3RM
1x Power Snatch
1x High Hang Power Snatch
1x Hang Power Snatch
Scoring: Not Scored

C. Snatch 5 x 1

Snatch
– 5 sets of 1 rep @ 90%
Rest 0 minutes between sets

*90% of Snatch 3RM

D.

Kettlebell Single Leg Deadlift
Single Kettlebell 24/16kg
EMOM for 20 minutes
5 Rounds of the following
1. 5x Right Arm – Right Leg
2. 5x Left Arm – Left Leg
3. 5x Right Arm – Left Leg
4. 5x Left Arm – Right Leg
Scoring: Not Scored

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